Feel that? That gnawing sense of dread. The worry that the world might collapse any day now. If it feels like the same cycle of stress from 2016 or 2020 all over again, you’re not alone. Welcome to the phenomenon many are now calling “election anxiety.” In times like these, it’s common to feel overwhelmed by the barrage of news, debates, and predictions filling our feeds. North Carolina is a swing state which puts us right at the center of a lot of attention from both sides. But the good news is, you don’t have to be trapped in this cycle of stress. Here’s how to manage election anxiety and keep your peace in the face of uncertainty.

What is Election Anxiety?

Election anxiety is a term that’s come to describe the heightened sense of worry and stress many people feel leading up to an election. It’s that sensation of dread about what could happen, mixed with the constant exposure to heated political opinions, news updates, and “breaking news” notifications. With elections touching every aspect of our lives—from healthcare and education to climate change and economic policy—it’s no surprise that stakes feel high.

The 24/7 news cycle doesn’t help, either. With social media amplifying every new headline, it can feel like we’re constantly being pulled into a whirlwind of stress. Our nervous systems are on high alert, preparing for what seems like an impending catastrophe. And even though we’ve been through election cycles before, it doesn’t seem to get any easier. But understanding this anxiety can be the first step to dealing with it effectively.

Why Elections Trigger Anxiety

For many of us, elections represent the possibility of change—either for better or for worse. There’s a lot riding on the outcome, and it’s natural to feel nervous when something so impactful seems beyond our control. Additionally, elections often bring up divisive issues and force us to confront uncomfortable realities. The fear of the unknown, the uncertainty of outcomes, and the heated exchanges around political views can make us feel as if the ground we’re standing on is shifting.

There are a few key reasons why election cycles tend to trigger such intense anxiety:

• High Stakes and Personal Impact: Elections often shape policies that affect our daily lives. This high-stakes scenario can lead to stress about how the outcome might impact healthcare, taxes, civil rights, or even our safety.

• Loss of Control: Voting is one way to have a voice, but the final decision isn’t ours alone. The feeling of helplessness can be deeply unsettling.

• Media Overload: Between news sites, social media, and constant notifications, it’s easy to get overwhelmed by the volume of information and opinions coming our way. Which brings us to the next part…

“If it Bleeds it Leads”

Ever heard the expression, “if it bleeds, it leads”? If not, its an oldie, but we’d stop short of calling it a goodie. Its a pretty gross expression that essentially means, “bad news sells better”. Why does that matter? It matters because in an online world, clicks and impressions are the currency and information designed to make us angry gets more engagement. This has likely contributed to the overall sense that things are much worse than they actually are. Overall, things are actually quite good!

Its important to remember that most of what we are seeing online is designed to get us to engage with it, regardless of how true it may be. This tactic is a staple of politics. After all, why would you ever need to vote for “the other guy” if things were already just fine? Keep this in mind next time you see a headline that makes you angry. It was designed to. You’re better off ignoring it and moving along with your day.

Coping with Election Anxiety: Go Touch Grass

While you can’t change the election results on your own, there are ways to protect your peace and handle stress with resilience. I’d argue that one of the better/useful expressions in times like this (or any time when you’re stressed) is “go touch grass”. Ie, get outside, distract yourself, and remove the present source of anxiety from your vicinity. Here are some tips for “touching grass”.

1. Limit Your News Intake

Constant exposure to news and social media can heighten anxiety. Set boundaries by choosing specific times of day to catch up on the news, and consider “unfollowing” accounts that tend to increase your stress.

2. Focus on What You Can Control

While we can’t control election outcomes, we can control our responses. Voting, engaging in meaningful conversations, and focusing on local community involvement are ways to have a direct impact. Shifting your focus to what you can influence, rather than what you can’t, helps foster a sense of agency.

3. Practice Mindfulness and Grounding Techniques

Mindfulness exercises, like deep breathing or meditation, can help anchor you to the present moment. Grounding techniques, such as the 5-4-3-2-1 exercise (noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste), can calm the mind and shift focus away from anxious thoughts. A lot of good exercises for getting grounded can be found in Acceptance and Commitment Therapy. Its a therapy designed to give its users quick mindfulness tools for lowering anxiety.

4. Take a Break from Social Media

Social media amplifies election anxiety with its constant stream of opinions, memes, and heated discussions. Taking regular breaks from social media can help clear your mind and give you space to process your thoughts without the noise of others.

5. Engage in Physical Activity

Exercise is a powerful way to reduce stress and improve mood. Physical activity helps release endorphins, which can counteract anxiety. Whether it’s a walk, a run, or yoga, getting moving is a healthy outlet for stress.

6. Literally, Go Touch Grass

Get outside. Its good for you. I could cite some articles or research, but why bother? You know you feel better after a 10 minute walk outside. We all do. A little fresh air and a little exercise does wonders for the mind and body. Sorry, I lied, here’s an article saying the same thing about the benefits of taking a walk. Fortunately, if you live in Raleigh and the surrounding areas, there is plenty of space to get outside for a walk. Give it a shot. I’m confident you won’t regret it.

7. Be of Service

Go find somewhere to volunteer and help out. You’ll feel better. If you’ve never helped out, give it a shot. Doing things for others is a great way to get out of your own head.

In Times of Turmoil Remember the Stoics…

Before we dive into their advice, let’s cover who the Stoics were. Stoicism is an ancient Greek philosophy founded in the early 3rd century BCE by Zeno of Citium. The Stoics—famous figures like Marcus Aurelius, Epictetus, and Seneca—believed that true happiness and tranquility come from accepting things as they are, focusing on what we can control, and letting go of the rest. They practiced resilience, self-discipline, and wisdom, teaching that our power lies not in changing events but in managing our response to them. Their approach to life offers timeless guidance, especially in times of uncertainty like election season.

Embrace the Stoic Practice of “Amor Fati”

Amor fati, or “love of fate,” is the Stoic idea of embracing events as they happen, seeing them as part of the larger tapestry of life. Instead of fearing an election’s outcome, consider the possibility of growth and change that may come with it. The Stoics believed in accepting life’s twists and turns with grace and resilience.

Focus on Your Inner State

Epictetus, a Stoic philosopher, taught that we have control over our own mind and our responses to external events. Rather than allowing the election cycle to disrupt your peace, try to ground yourself in your inner state of calm. Election results may change circumstances, but they don’t have to change who you are or how you approach life.

You can learn a little more about the Stoics by reading this blog on Stoicism and Modern Therapy.

Election Anxiety Isn’t New—But We Can Handle It Differently

While the term “election anxiety” may seem like a modern concept, feeling stressed about the state of the world is nothing new. People have faced uncertainty throughout history, and yet, life goes on. The key is to approach these times with resilience, compassion for yourself, and healthy strategies to cope. Regardless of what happens, the world will not end on election day…at least we think not.

Anxiety Treatment in Raleigh

If you feel like you could use some extra support during this time, AIM is here to help. We offer a variety of mental health services in Raleigh, including psychiatry, therapy, TMS, and more. You can get scheduled for an immediate appointment for any of those services by filling out a form here or completing a form below.

Remember, things will work out. When it feels like they may not, take some of the advice above and “go touch grass”.

Written By: Marcus Shumate, LCMHC, LCAS